Coping with Anxiety: Strategies For Dealing With Events Outside Your Control
Life can be unpredictable, and sometimes it can seem like the world is spinning out of your control. You may find yourself feeling anxious, overwhelmed, and unsure of how to cope.
Whether it's global events or the daily grind of life, it can feel overwhelming when the things outside your control become too much. So today, we'll look at a few effective strategies for dealing with issues outside our control to find relief in moments of chaos and distress.
Address Your Mindset: Understand and Accept Your Powerlessness
Many things can cause anxiety, but one of the most common triggers is worry over things out of our control. But sometimes, believing that we should be able to control certain things is where most of the worry comes from.
Do you notice that you often feel responsible for someone else's happiness? Or spend a lot of time and energy trying to fix or improve things?
If so, you may be experiencing cognitive distortions (or thoughts not based on reality) that make you think you are responsible for things you couldn't change or control even if you tried.
It's natural to want to try to control aspects of our lives, but the reality is that there are some we just can't. Often, trying to control the uncontrollable leads to more anxiety and panic than the actual situation.
Therefore, the first step to managing anxiety is understanding and accepting that you cannot control everything and aren't responsible for what's happening in the world. You can only control your actions and reactions.
Identify What You Can Control: Journal About It
When you're feeling anxious, it can be helpful to take a step back and use journaling to gain clarity and calm your mind.
Looking at a situation and identifying what you can control will help you focus on the things within your power and let go of the things that aren't. It can also provide some valuable insights into why you're feeling anxious in the first place or why you often feel the need to take responsibility or control.
But for now, just start by answering a few questions to help you identify some key things:
How do I feel right now?
What thoughts did I have before I started feeling this way?
What about this situation is causing me stress?
Is there something about this that I can change?
What will happen if I determine I can't change anything about this?
Try Mindfulness
Anxiety can be debilitating, making it hard to focus on anything else. But the more you practice mindfulness (being present), the better you become at tolerating uncomfortable sensations, feelings, and thoughts.
For one, concentrating on your environment or senses can take your mind off what you cannot control. With this comes a sense of calm as you move from a stressful state to a more relaxed (parasympathetic) state.
While there are many ways to practice mindfulness, one is to focus on your breath. Find a place to sit or lie down, and close your eyes.
Then, focus on your breath moving in and out of your body. Place your hands on your belly and chest, and see if you can follow the breath, pinpointing where it begins and ends. Don't try to control your breath; just let it be natural. If your mind wanders, that's okay; gently bring it back to your breath.
Practicing mindfulness can help you become more aware of your thoughts and feelings and help you accept them without judgment. This can ultimately help reduce anxiety as you learn to cope with whatever thoughts or feelings come up without getting caught up in them.
Reach Out for Support
Anxiety can be difficult to understand and cope with, especially when triggered by something totally out of your control. Still, it's important to take care of yourself and remember that you can control how you respond and utilize your resources, including your focus, time, and energy.
No matter what events or uncertainties come your way, it is possible to manage your anxiety with the right strategies and tools, like talking things out with people you trust or seeking a therapist.
Many different types of therapy worth exploring can help you understand and manage your anxiety. Through various techniques and therapy forms, including talk therapy, cognitive behavioral therapy, and mindfulness, a therapist can provide a safe and supportive environment where you can express your feelings, learn new ways of thinking, and work through all life challenges – both within and beyond your control.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as legal, financial, or medical advice. The information and education provided here is not intended or implied to supplement or replace professional advice of your own attorney, accountant, physician, or financial advisor. Always check with your own physician, attorney, financial advisor, accountant, or other business or medical professional before trying or implementing any information read here.
